Odd min.: Run 200 m
Even min.: 12 DB Slams (40/25 lb.)
Rest 2 min.
Odd min.: 15 Push Presses (95/65 lb.)
Even min.: Run 200 m
After some heavy posterior loading yesterday, today you’ll perform two couplets of running mixed with leg-driven, lightly-loaded upper-body work in both pressing and pulling. The scheme for both couplets is interval-style: within one minute, perform a 200-m Run, within the other minute, perform a DB or BB movement. Switch back and forth between the two intervals until athletes have completed 4 rounds of each couplet. This comes out to a total of 8 min. for couplet 1, a 2-min. break, and then another 8 min. for couplet 2.
Shoot for about 1 minute for the 200m runs. If you can’t get back in within a minute, scale the distance so you can get your reps with the lifts!